0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-30:00 Strength
30:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Child’s Pose
Thread the needle
Forearm/Wrist Stretch
Pigeon Stretch
Specific Warm-up
2-3 Rounds
5 Empty Barbell Strict Press + 5 Empty Barbell Push Press
10 Empty Barbell Bent Over Rows
Strength
Push Press 5,4,3,2,1 @70% and build as reps drop
Double DB Top Down Rows 5x8 (4 each arm) (VIDEO)
FOCUS:
Increasing volume a bit from last week
Continue with a pulling movement to balance our push/pull ratio for shoulder health
Reps dropped on Top Down Rows, try to increase weight from last week
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Press, M2: Rows
WOD Prep
3 Rounds
100m Run
2 Cleans (any style)
WOD:
Every 3 minutes for 15 minutes
300m Run
1-rep max Clean (any style)
SCORE: Weight
PACE GOAL: 1:20 or less for the Run
FEEL:
LFT HVY SHT 💪
Cardio weightlifting
STRATEGY:
200m and 100m loop if you don’t have a 300m mark, goal is 1:20 or less so you have at least 1:30 by the time you get to the barbell to lift
I would use rounds 1 and 2 as a continued warm-up, maybe 2 lifts within the time frame, then rounds 3-5 is when you go for your heavy lift
The Clean can be any style…Hang Power Clean, Hang Squat Clean, Power Clean, Squat Clean. You do not have to pick one to stick with, choose any style any round
BEGINNER: 200m Run, 12 KB Sumo Deadlift High Pulls